Losing weight is so important to our health and our longevity. To live longer, healthier lives, we may need to lose weight and keep it off. This means no fad diets that do not help eventually. No supplements that do not fulfill their promises. But a change to a healthy lifestyle based on a healthy diet and regular physical exercise. In America, nearly 70% of the adult population is overweight or obese. In fact, there are more people who are obese than in any other category.
Obesity is linked to so many major diseases including cancer, heart disease, diabetes, and hypertension to name a few. By losing weight and keeping it off, we reduce our risks of these diseases and increase our energy and zest for life. We begin to live and enjoy life more because being overweight has a physical, mental and even spiritual impact on our lives.
Have a Weight Loss Plan
To successfully lose weight and keep it off, you need an effective weight loss plan. Your weight loss plan must be comprehensive and even life changing. Your weight loss plan must include eating healthy, regular physical exercise, getting adequate sleep, fresh air and sunshine. You must be committed to your plan and follow through. An effective plan must include SMART goals. Be Specific in what you want to accomplish. Your goals must be Measurable, Attainable, and Realistic. You should be able to track and manage your goals.
Yes, this sounds like a business plan. Successful permanent weight loss is your business. It is your health. What is more important than your health? Wealth without health is useless. To manage and track your plan, you should start a weight loss journal. There are programs that will help you with that online, or you can get a simple spiral notebook to write down your goals and activities, then journal daily to manage your weight loss plan.
Healthy Diet
You start by eating healthy foods. Your primary diet should be fresh fruit, raw vegetables, whole grains, nuts, and beans. Lean meat, fish, and poultry add protein and fat to your diet. You get all the protein you need if you limit your meat, fish, and poultry to 10% of the calories you eat daily. Commit yourself to learning the health benefits of fresh organic fruit and vegetables. As well as entire grains, nuts, and beans.
You will consequently learn what is not healthy for you and what will cut years off your life. The more you know the truth, the more resolve you will have to eat right and stick to your weight loss plan. The reality is that God gave us plant life as our food. Everything we require for a healthy, balanced diet grows from the ground.
Even medicines and remedies for diseases come from plants (fruit, vegetables, entire grains, nuts, beans, and herbs). I am not advocating becoming a vegetarian, though that is not a bad idea. What I am saying is if you eat healthy foods you will lose weight, reduce risks of disease, increase your energy, enjoy your life more and live longer.
Your Healthy Diet should also include drinking plenty of water. Many experts say drink 8 glasses of water a day. Some say, drink 1 oz (ca. 38 g) of water for every 2 lbs you weight. If you weight 200 pounds (ca. 91 kg), you should drink 100 ounces (3.78 kg) a day. I say drink plenty of water. If you are eating a diet with many fruit and vegetables, 9 or more servings a day, you do not need as much water. Furthermore, you should drink natural tea daily.
Drink Green Tea, Oblong Tea and Pu-er Tea as well as other teas. Like water, tea has no calories and helps your metabolism, which helps you have more energy and lose weight. The Teas I mentioned also help you lose weight because of fat burning effects they have. They also are full of antioxidants to help prevent disease and improve your immune system.
Maintaining weight loss for a lifetime
How to lose weight without exercise
How to lose weight fast with exercise
Regular Physical Exercise
You lose weight by burning more calories than you consume. Specifically, by burning fat. Starvation diets do not help you lose weight because as your body recognizes you are consuming to few calories your metabolism slows down and your energy decreases and your body begins to store fat causing weight gain. Fad diets that cause you to lose water weight do not work.
As your body begins to lose water that is not replenished by drinking plenty of water daily, your body will begin to retain water like a camel, causing weight gain. Detox programs, supplements, and diets are good for your health but do not cause permanent weight loss. After the detoxification eliminates the waste in your intestines due to years of unhealthy eating, if you continue to eat as you were you will build the waste back up, causing you to gain the weight back.
Only a healthy diet and regular physical exercise to burn fat will help you lose weight and keep it off. Your exercise program should consist of 3 days a week of aerobic exercise and three days a week of resistance training. Your aerobic exercise can be walking, swimming, bicycling, etc. for as little as 30 to 45 minutes a day. Many people are even dancing regularly for aerobic exercise and that is great. You also need strength training to burn fat.
You start where you are. Furthermore, you do not need to be a “weight lifter” or build big muscles. Besides, you do need to tone the muscles you have and burn the fat away. That is done by resistance training, lift lighter weights with many repetitions. As you tone your muscles you burn fat, increase metabolism, increase energy, lose weight, build up your immune system and lower your risks of diseases.
Healthy Lifestyle
In your weight loss plan, make sure you get plenty of sleep, plenty of fresh air and sunshine. These are all important to help your body rest and rejuvenate. Yes, this helps you lower risks of disease, but also helps you lose weight. It is not a coincidence that everything I mentioned helps you lose weight and reduce your risks of disease. This is a healthy lifestyle.
These tips help you live longer, healthier and happier. Like cigarettes, alcohol, changing unhealthy habits are hard. We are even physically and mentally addicted to an unhealthy way of life. The benefits of a healthy diet and regular physical exercise far outweigh the effort it takes to kick unhealthy habits.
You put can put your weight loss plan back several steps when you give in to cravings for unhealthy, high calorie foods or exercise the wrong way. But there are ways to keep your diet plan on track when everything doesn't go to plan. Here are 5 weight loss mistakes that can ruin your diet plan and how you can beat them.
1. Not Planning Ahead.
2. Not Enough Protein In Your Diet.
3. Becoming dehydrated.
The feeling of hunger and thirst are much the same, and you may just need to hydrate your body. Drinking water can help you to feel less hungry, so you'll eat less and that will, of course, help your weight loss diet plan. Water is one of the few drinks that has no additives, no salt, and no calories. You can drink loads of it without adding to your calorie consumption.
4. You're Too Stressed.
When we are stressed, it can lead to emotional eating, which can really set back your weight loss plan. Take a B-Complex vitamin, get plenty of rest, and consider adopting some stress management techniques. Take a good look at your life and decide which things you can cause stressful situations. Learn to cut out what you can and delegate what you can to lighten your load. Find a hobby or form of relaxation that allows you to forget the troubles for just a time.
5. You're Too Hard On Yourself.
Your food plan for weight loss doesn't mean cutting out all your favorite treats. You can still enjoy a treat in moderation and lose weight. For example, if your favorite food is chocolate then, as part of your weight loss plan, allow yourself to have a
small bit of chocolate each day or on a Friday after you have finished work.
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